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Mahima Kumari
Guardian of a 9 m old girl
10 mins ago
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R R sooo cute boy mahima
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Back Extension Exercises to Strengthen Your Back
Do you feel back pain every now and then? If yes, then you are not alone. Back pain is a common complaint of people of this generation. The hours you spend sitting (in not-so-correct posture) on a chair while working at the computer and your sedentary lifestyle can subject your back to a lot of discomfort and distress. But the good thing is that you can prevent this pain from aggravating by practising some exercises. Performing these exercises can help strengthen your back and provide you relief from the constant pain.
5 Hyperextension Exercises You Can Try at Home
Back extension exercises can provide you relief from back pain. You can practise them along with crunches to build a balanced, solid midsection. Here are some top 5 exercises that you can try at home:
1. Cat and Cow Stretch
This simple stretch can be performed as a warm-up exercise. This exercise can improve your balance and posture. This exercise will also help calm your mind.
How to Perform
Get down on all fours on a yoga mat aligning your wrists underneath your shoulders and your knees underneath your hips. You will be in a tabletop position.
Breathe in and tuck your toes. Then arch your spine and lift your toes for a cow pose.
For cat pose, untuck your toes and round your spine.
Next, drop your head and keep your abdominal muscles tight and drawn in. Your navel should be drawn toward your spine.
Return to normal position.
2. Swimming Pose Exercise
This exercise can help stretch your back and lower the back pain. This is a great workout for lower back, butt, and core.
How to Perform
Lie down on your stomach on a yoga mat keeping your legs straight and together.
Stretch your arms straight overhead and ensure that your abs are tight.
Next, stretch your arms and legs as far away as possible in opposite directions so that they come up off the floor.
Also, elongate your spine for your head to rise off the floor.
Move your left arm and right leg up and down and pulse for a few seconds.
Then move your right arm and left leg up and down and pulse.
Breathe in for a total of 5 seconds. Similarly, breathe out for the same duration.
3. Pilates Dart Exercise
This exercise is often recommended to those who experience back pain. Performing this exercise helps strengthen the muscles of the lower and upper back. The trapezius and latissimus dorsi back muscles are put to use in the dart workout which stretches and pulls open the front of the rib cage.
How to Perform
Lie on your stomach on a yoga mat and straighten your legs.
Keep your arms by your side.
Inhale and raise your abdominal muscles up.
Exhale while keeping your abdominal muscles pulled in. Make sure your upper body is not on the ground - it should be slightly off the mat.
Your glutes and legs (thighs) should provide stability to your lower body.
Bring your arms behind you while sliding your shoulder blades and keeping your gaze pinned downwards.
Inhale and hold for a few seconds.
Exhale and lower your body to the mat.
Repeat the exercise three times.
4. Superman Stretch
The superman stretch involves raising the arms and legs simultaneously. This challenging stretch can benefit the back tremendously.
How to Perform
Lie down on the mat on your belly. Extend your legs behind you.
Straighten out your arms in front of you. Relax your neck and make sure it is aligned to your spine. Keep your gaze onto the mat.
Engage your glutes and core.
Lift your arms a few inches away from the floor, raising your chest up. In unison, raise your legs a few inches away from the floor. Hold for 5 seconds.
Next, lower both your arms and legs onto the floor.
Repeat the action. Subsequently, try and hold the pose for a longer time.
You can also try to raise the arms and legs a little higher but remember not to force it.
5. Planks
Planks can strengthen your abdomen and wrists, and build up your arms. Here is how you can perform planks.
How to Perform
Start in the plank position on a yoga mat.
Align your wrists underneath your shoulders.
Extend your legs straight behind, grounding the toes.
Stretch your heels back and secure the legs.
Raise your kneecaps and push the front of your thighs upwards.
Tilt your tailbone back.
Next, push your hands into the mat to straighten your arms.
Feel your breath expand into your chest as you engage the lower abdominals.
Hold for several counts of breath before returning to the usual position.
Tips to Keep in Mind While Performing Back Extension Exercises
Some tips that you should keep in mind while performing back extension exercises are:
Exhale while raising your arms and legs. Inhale while lowering them.
Make sure you follow every step properly. Be patient and take your time to get comfortable with the moves.
A Word of Caution
It is important to be cautious while performing these exercises.
In case your back feels sore after performing lower back extension exercise, get in touch with a doctor immediately.
People with a herniated disc must avoid doing these exercises for it may heighten intervertebral pressure.
Individuals with sensitive spinal nerves must refrain from performing reverse hyperextension exercise.
Back pain is a common issue. Most people experience it at some point or the other in their lifetime. Give your back a chance to develop stronger by taking on back extension exercises.
Also Read:
Yoga or Gym: Which is Better?
Simple Morning Exercises That Will Make You Feel Great All Day
Health Benefits of Climbing Stairs Read more
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My happy and sad experience with my second pregnancy and delivery
My first pregnancy was very smooth and easy. I didn't have any complications and I have delivered my first son through normal vaginal delivery. After 4years I am conceived. I had shingles just before I came to know that I am pregnant. I was very worried about my baby. I was advised to take many tests and I have taken all the tests and ultrasound. After 3 months only doctor said no need to worry hereafter your baby is fine and you can continue this pregnancy. I was very happy and positive but I had heavy fever along with severe joint pain. I couldn't even walk to bathroom. Again I have taken many tests and medications. Then I recovered. When I was in my 8th month I had severe blood discharge and labor pain. I had been admitted in hospital for 10days to get my contractions reduced. Doctors gave me steroids for baby's lung development. I was very depressed and I hated to talk with anyone even to my first son. My family decided to send my son to my mother in law's home. He was fine there. After I have returned from hospital I still had contractions and I frequently visit doctor and she said it was a false pain. I literally cried everyday. On December 1st(which was my 35th week) early morning I had severe contractions. I thought it was again a false labor. There was no one my home as they went to a house warming ceremony. Then I called my mom and she came on 9o clock. My parents tried to get car to get me hospital. But after 1 hour only we got a car and we headed to the hospital. It was very raining and I cried very loud since my pain became very intense. While we were going near the hospital some fog is came from our car and stopped. The car driver didn't said anything and ran away from car we are all very afraid and my mom and sister was wondering what to do. After 5mins the car driver came with a auto and send us to hospital. Since it was a Sunday some hospital staffs are in their day off. The auto driver ran into the hospital and got a wheelchair for me. My mom and sister thanked him a lot and gave him money. He refused it and he said just take care and it's not fair to get money in this situation it's a free service. Then I finally admitted to hospital on 11o clock. Within an hour my son was born and he was very fine. I am very happy to see my son after a big struggle. Actually I desperately need a daughter but after these struggles I faced I just wanted just a healthy baby. So I was very happy. The next day my baby was diagnosed with jaundice and doctor said to put him in phototherapy. But my baby cries very much to be in phototherapy. Nurses couldn't handle him and he hardly been in phototherapy for an hour. So the next day the bilirubin count was even more higher. So doctor strictly said baby should be in phototherapy all the time except the time he takes feed. I was with him in NICU and took care of son. Except the time I feed him I used to stand near the phototherapy holding his hand and adjusting his eye mask. I bacame very week. After 2days only I came back to my room with my baby. After one week only we discharged from hospital. Now he is 78 days old and he is Rolling over now. Everytime I see him I feel like I have achieved a big thing and my heart is filled with lots of love and happiness. Read more
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Pinky Roy
Mom of a 1 m old girl
52 mins ago
My lil Angel, my God's precious gift
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Importance of some " Me time" which rejuvenates the real us.
We mommies, in our busy life tend to forget about ourself while catering to family needs. The whole day goes by thinking about cooking, cleaning, kids school work and so on. If its a working mom, the scenario would be little different but equally stressfull as above. This monotonous routine often takes a toll on our physical and mental health and makes us impatient and non responsive to the little happy things in life. We tend to respond too quickly rather arrogantly for even the adventures of our little ones. The small discussion with spouse turns out to a heated argument within no time. We start to feel we aren't the same, which we used to be earlier. We start craving for some space for ourselves. We become a person who is never amused be anything and acts as per clock thinking what's the next work while doing one. Our relationship with the betterhalf ruins, we start to overreact to our kids behaviour and the list goes on.
So its really important to take out some time for us, only us, sit back and relax with a cup of coffee, or take out that old painting supplies which used to give so much happiness but now kept in the cupboard. Or talk our heart out to an old friend whom we haven't spoken to ages. Or may be just take a break and go on a short trip if not solo, try and take family along which will be a memory to cherish. Or just be a kid again and join your kid squad in their activities.
Try and implement a small exercise routine to keep body and mind fresh.
So all mommies out there, don't hesitate to sit back and chill, at the end content mind that matters not the perfect one. Read more
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Dr Ghouse has added a new answer
Guardian of 0 children
10 hours ago
Q. #asktheexpert hello doctor,
my baby is 2months old. He is passing stool after every feed for the past two days. And the stool has oily content. is that normal??
Dr Ghouse
Paediatrician
10 hours ago
A. okay no problem at all g. some baby will be passing very loose motions event 10 to 12 times per day in first 3 to 4 months of age no need to worry if the baby is having proper weight gain passing urine at least 8 to 10 times
Dr Ghouse has added a new answer
Guardian of 0 children
10 hours ago
Q. My 3 months is passed after delivery but my belly fat as same as 9 month how i can reduce my belly
Dr Ghouse
Paediatrician
10 hours ago
A. ok see. there is no other way other than doing exercises for losing weight please do brisk walking and yoga also take diet less in fat and carbohydrate all types of seasonal fruits and vegetables will help
Dr Ghouse has added a new answer
Guardian of 0 children
10 hours ago
Q. is 120/70 BP normal during 27weeks pregnancy?
Dr Ghouse
Paediatrician
10 hours ago
A. ok normal BP. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Mom of a Newborn child
9 hours ago
Q. When to know that my baby is full
Dr Ghouse
Paediatrician
8 hours ago
A. probably were talking about maturity baby will be mature after completing 39 to 40 weeks. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Guardian of 0 children
8 hours ago
Q. How to/ calculate/check baby weight in the womb is it possible?
Dr Ghouse
Paediatrician
7 hours ago
A. not possible by yourself it can be possible by ultrasound examination ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Sameer awadhiya has added a new answer
Trying To Conceive
4 hours ago
Q. Can I put my breastmilk in my babies nose to treat his cold in 5 months old baby.he has cold cough by birth due to which he is unable to sleep nd he gets up every 30 min feed and sleep again wht can be done
Dr Sameer awadhiya
Paediatrician
3 hours ago
A. no it's not recommended further you can contact with your doctor and you can get the the solution for this by discussing with him he will guide you for more details if required .
Its always better to take the guidance by the concerned person withgk the geniune advice ...
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satarupa biswas
Expecting Mom due in 5 months
52 mins ago
#bestphoto
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satarupa biswas
Expecting Mom due in 5 months
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#coolkid
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